As a permanently injured (well, I'm afraid to even try anymore because I was completely immobile for three days) former ss-er, my best advice for you is to take your time. Different people will advance at different speeds.- I think Al mentions this, but getting your back, neck and leg muscles and tendons warm through exercise is key to a safe experience. Then you can stretch with less risk. - Stretching during a long, long, hot shower is also extremely helpful in moving things along.